Roasted Swordfish & Broccoli Rabe with Piccata Butter
A compound butter made with capers, lemon, garlic and parsley punches up this quick and healthy fish dinner recipe. Source: EatingWell Magazine, January/February 2017
Ingredients
Directions
Tips
Tips: Swordfish populations have increased to a more sustainable level--choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.
Nutrition Facts
Serving Size: 3 oz. fish & 2/3 cup broccoli rabe each
Per Serving:
318 calories; 22.2 g total fat; 8 g saturated fat; 87 mg cholesterol; 421 mg sodium. 425 mg potassium; 6 g carbohydrates; 0.3 g fiber; 1 g sugar; 23.6 g protein; 7736 IU vitamin a iu; 108 mg vitamin c; 3 mcg folate; 66 mg calcium; 1 mg iron; 30 mg magnesium;
Exchanges:
1 vegetable, 3 lean meat, 3 fat